Beginner Full Body Muscle Gain and Fat Loss

beginner•Full Body•45 minutes•Bodyweight
⏱️ 45 min🔥 216-324 cal💪 9 exercises📈 Beginner

Overview

Starting your fitness journey? This workout is designed specifically for beginners who want to build a solid foundation. Working every major muscle group builds balanced strength and burns maximum calories. This 45-minute session is structured to keep you challenged while allowing proper recovery. No equipment needed—just your body and determination. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Quadriceps, Glutes, Chest, Core

Secondary: Shoulders, Triceps, Hamstrings, Calves

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Leg Swings10 each leg
Bodyweight Good Mornings10 reps
High Knees30 seconds

Beginner Full Body Muscle Gain and Fat Loss

Beginner• Full Body• 45 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is designed for beginners focusing on full body strength and fat loss, incorporating bodyweight exercises that build muscle while elevating heart rate for fat burning. The circuit finisher will boost metabolic rate and ensure an effective workout within the 45-minute timeframe.

Main Workout

Bodyweight Squats
3 sets of 12 reps • Rest: 30 seconds
Keep your chest up and knees behind toes during the squat.
Push-Ups
3 sets of 10 reps • Rest: 30 seconds
Keep your body in a straight line from head to heels.
Modifications: Knees on the ground for easier version.
Lunges
3 sets of 10 reps • Rest: 30 seconds
Step forward into the lunge, keeping the front knee behind toes.
Modifications: Reverse lunges for easier version.
Plank
3 sets • 30 seconds • Rest: 30 seconds
Keep your body straight and core engaged.
Modifications: Knees on the ground for easier version.
Glute Bridges
3 sets of 12 reps • Rest: 30 seconds
Squeeze your glutes at the top of the movement.
Mountain Climbers
3 sets • 30 seconds • Rest: 30 seconds
Drive your knees toward your chest in a quick motion.

Finisher - Circuit

Complete the circuit as many times as possible in 5 minutes.

1 rounds • Rest between rounds: 30 seconds

Burpees
1 sets of 5 reps
Jump explosively at the top of the burpee.
Modifications: Step back into the plank instead of jumping.
Jumping Jacks
1 sets • 30 seconds
Keep a steady pace and engage your core.
High Knees
1 sets • 30 seconds
Run in place bringing knees up to hip level.
Focus on form and control throughout the workout. Stay hydrated!

Cool-Down (5 minutes)

Standing Quad Stretch30 sec each leg
Standing Hamstring Stretch30 sec each leg
Chest Doorway Stretch30 seconds
Child's Pose45 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

Intermediate Version

Ready for more challenge? Step up the intensity.

60-Minute Session

Have more time? Get a longer workout in.

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 45-minute full body workout burns approximately 216-324 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Start with 2-3 sessions per week with at least one rest day between sessions. This allows your muscles to recover and grow stronger.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

Most beginners notice improved energy and mood within 1-2 weeks. Visible strength and body composition changes typically appear around weeks 4-6 with consistent effort.

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